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Nutrients in 500 calories of Oats

Oats (Avena sativa L.).

Weight per 500 Calories

Oats
129g

Oats has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
17%
16%
67%
500 kcal ▼

Macro Nutrients

Oats
Energy500 kcal
17.2%
Oats have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat8.87 g
9.14%
Oats have 8.8688946015424 g of Fat per 500 calories, which is 9.14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.56 g
4.9%
Oats have 1.5642673521851 g of Saturated Fat per 500 calories, which is 4.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.14 g
8.9%
Oats have 0.1426735218509 g of Omega 3 per 500 calories, which is 8.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.1 g
18.3%
Oats have 3.1156812339332 g of Omega 6 per 500 calories, which is 18.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Oats have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate85 g
65.5%
Oats have 85.179948586118 g of Carbohydrate per 500 calories, which is 65.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber13.6 g
36%
Oats have 13.624678663239 g of Fiber per 500 calories, which is 36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein21.7 g
38.8%
Oats have 21.709511568123 g of Protein per 500 calories, which is 38.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oats
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Oats have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.98 mg
81.7%
Thiamine
Oats have 0.98071979434447 mg of Vitamin B1 per 500 calories, which is 81.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg
13.7%
Riboflavin
Oats have 0.17866323907455 mg of Vitamin B2 per 500 calories, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.24 mg
7.72%
Niacin, nicotinic acid, niacinamide
Oats have 1.2352185089974 mg of Vitamin B3 per 500 calories, which is 7.72% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.74 mg
34.7%
Pantothenic acid
Oats have 1.7352185089974 mg of Vitamin B5 per 500 calories, which is 34.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg
11.8%
Pyridoxine
Oats have 0.15295629820051 mg of Vitamin B6 per 500 calories, which is 11.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B728 μg
94%
Biotin
Oats have 28.149100257069 μg of Vitamin B7 per 500 calories, which is 94% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B972 μg
18%
Folates and Folic Acid
Oats have 71.979434447301 μg of Vitamin B9 per 500 calories, which is 18% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Oats have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Oats have 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Oats have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Oats
Calcium69.4 mg
6.94%
Oats have 69.408740359897 mg of Calcium per 500 calories, which is 6.94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.8 mg
89.4%
Oats have 0.80462724935733 mg of Copper per 500 calories, which is 89.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron6.07 mg
76%
Oats have 6.0668380462725 mg of Iron per 500 calories, which is 76% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium228 mg
54%
Oats have 227.50642673522 mg of Magnesium per 500 calories, which is 54% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese6.3 mg
275%
Oats have 6.318766066838 mg of Manganese per 500 calories, which is 275% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum206 μg
457%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Oats have 205.65552699229 μg of Molybdenum per 500 calories, which is 457% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus672 mg
96%
Oats have 672.23650385604 mg of Phosphorus per 500 calories, which is 96% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium551 mg
16.2%
Oats have 551.41388174807 mg of Potassium per 500 calories, which is 16.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium32.6 μg
59.4%
Oats have 32.647814910026 μg of Selenium per 500 calories, which is 59.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2.57 mg
0.17%
Oats have 2.5706940874036 mg of Sodium per 500 calories, which is 0.17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.1 mg
46.4%
Oats have 5.1028277634961 mg of Zinc per 500 calories, which is 46.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water10.6 g
0.29%
Oats have 10.565552699229 g of Water per 500 calories, which is 0.29% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Oats:
Minerals in 500 calories of Oats:
Macronutrients in 500 calories of Oats:



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